The muscles of the pelvic floor take on quite a load and important role during the entire pregnancy and birth process.

Staying aware of what these muscles do, the symptoms that can occur, and how to mitigate these symptoms can be incredibly helpful.  Because of the variety of functions these muscles take part in, prioritizing their health can contribute to overall quality of life. So, let's get into it. 

 

What is the Pelvic Floor?

The pelvic floor is a group of muscles that sit deep in the pelvis. Collectively, these muscles help to control the release of urine and poop, aid in childbirth and sexual function, and provide support to the organs of the pelvis and core, keeping everything up and in.  It is helpful to think of them as a sling or a hammock inside the body.

Why is it Important to be Aware of The Pelvic Floor Muscles When pregnant and early postpartum?

With the growing baby, the growing mother, and increased blood volume, the weight and pressure on the muscles of the pelvic floor increase.  Regardless of birth type, these muscles will be impacted after 10  months of increased weight and pressure being placed on them.  Common pregnant and postpartum symptoms that can occur due to increased pressure on the pelvic floor include urinary and fecal incontinence and pelvic organ prolapse.  

Pelvic Floor Health

 

Who Typically Experiences Pelvic Floor Problems?

 Women who have been pregnant typically tend to have more pelvic floor problems such as incontinence and pelvic organ prolapse, however, incontinence can occur both in men and women who have never been pregnant due to a high impact lifestyle, and/or overactive or underactive pelvic muscles.

 

Signs You May Have Pelvic Floor Problems

Some red flags to be aware of with overactive or underactive pelvic floor muscles include: 

  1. Pain with intercourse
  2. Pain with inserting or removing a tampon 
  3. Incomplete bladder or bowel emptying
  4. Pelvic pain and difficulty allowing the pelvic floor muscles to contract and relax 

If you notice any of these symptoms, you should go see a pelvic floor physical therapist.  Physical therapists who specialize in the pelvic floor can determine whether your muscles are under or overactive and prescribe a treatment plan to help them return to optimal function.  

 

How to Workout During Pregnancy and Postpartum

Working with a trainer specializing in this period or following a program like MomStrong by MINT Pregnancy Fitness Program or The MINT Prjct 6 Phase Postpartum Program ensures that your programming prioritizes pelvic floor health. Pelvic floor symptoms can be mitigated by the way you breathe, stand, move, and the exercises you perform.  

Grab 20% off these programs by using the code WAG at checkout!

 

Final Tips for Pelvic Floor Health

  • Employ the breath breathing strategy to help direct intra-abdominal pressure up and out through the mouth instead of down against the pelvic floor (covered extensively in MINT's programming)
  • Stand and walk with hips slightly hinged and ribs stacked over hips to help reduce pressure on the pelvic floor.
  • Avoid straining while on the toilet (invest in a squatty potty-this delightful little tool will also come in handy postpartum, believe me!)
  • Modify movements in the gym and in life that cause overextension of the ribs or high impact on the pelvic floor, such as kipping, lifts that are heavy enough that you hold your breath, running, and jumping, to name a few.  
  • WAG and MINT worked together to create the Movement and Nutrition During Pregnancy Quick Start Guide, where you'll receive movement modifications that prioritize pelvic floor health.

The pelvic floor performs a lot of important functions for your body—especially during pregnancy. If you are experiencing symptoms that you cannot control with the tips listed above, then seeing a pelvic floor physical therapist is the best thing you can do.  There is hope of recovery for pelvic floor issues and symptoms.  Keep taking care of that pelvic floor so it can take care of you.